 |
|
|
"Scale Back” with These Weight Loss Tips
Submitted by Lana Taylor, RD
- Say no to
big portions, especially foods of animal
origin and foods with high fat. Start being
mindful of how much you are eating. The
average adult stomach has only a one-quart
capacity. It takes 20 minutes for your
brain to register that you are full. A fast
eater can consume several thousands of
calories in that time. If you are really
hungry, start with a large vegetable salad
(with a light dressing) or start with a low
fat broth soup.
- Pay
attention to your behaviors. Notice when you
are triggered to overeat or skip a workout.
Observe what foods affect your energy level,
digestion, water retention, etc. Keeping a
journal and/or food diary is a great way to
keep track of your daily food consumption
and activity. You can also chart how you are
feeling and see if there is a correlation
between foods eaten, exercise, (or lack of
exercise) and your feelings of wellbeing.
- Weight loss
is individual. Each person loses weight at
different rates. Don’t get discouraged if
others are losing faster than you are. Keep
your eye on the prize: healthy eating for
moderate weight loss (1-2 lbs per week),
improved energy and stamina and behavior
changes that last. If you are not getting
results after a month of consistent healthy
behavior change, seek the advice of your
health care provider, a registered
dietitian, or a certified fitness expert.
|
|
 |
|
|
|